A large scale study found a diet high in fruits and vegetables and low-fat dairy products; with moderate amounts of fish, poultry, and nuts; and low in red meats, sweets, and sugary drinks lowered blood pressure by as much as seventeen points in people with high blood pressure.
And that was within JUST two weeks.
Cholesterol ALSO dropped within the same time period.
For those have thought that simple changing your diet couldn't have this much of an impact, you should probably think again.
Heart Disease Power Foods - Fruits, particularly strawberries, blueberries and bananas - Vegetables, including tomatoes, spinach, eggplant, & okra - Low-fat dairy - Legumes such as lentils, chickpeas, and Lima beans - Fish, particularly oily fish such as tuna, mackerel, and herring - Poultry - Nuts, including almonds & walnuts - Whole grains Eating  foods containing soluble fiber, such as oat bran and legumes, has been shown to lower total cholesterol and LDL (bod) cholesterol.
Blueberries also show promise.
Lycopene, found in tomatoes and tomato products, such as ketchup and tomato juice, also lower cholesterol and reduce the risk of heart attack.
One large study found eating cereal fibers later in life actually lowers the risk of cardiovascular disease.
This is one area where Americans really suffer.
The recommended daily intake is 25 grams but Americans average around 15! Adding folic acid to your diet decreases homocysteine levels which in turn lowers the risk of heart disease and stroke.
The easiest and most available sources of folic acid are fortified breakfast cereals and folic acid supplements.